CF 864 - Closed Friday December 31,2010, Saturday January 1, 2011 and of course on Sunday
We will reopen Monday January 3, 2011 at 9:00a.m.
Have a great weekend! Be safe especially if you plan on being on the road during the New Years Weekend.
For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. My frame was not hidden from you, when I was being made in secret, intricately woven in the depths of the earth. Your eyes saw my unformed substance; in your book were written, every one of them, the days that were formed for me, when as yet there was none of them.
-Psalm 139:13-16
Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant.
-Anthony Robbins
Looking forward to a rockin' 2011 full of CrossFitting with all of you!
Remember if it were easy everyone would be doing it!
"Happy New Years"
BE STRONG!
Jay and Janice
Thursday, December 30, 2010
Tuesday, December 28, 2010
Thursday December 30, 2010
CrossFit 864 WOD
Todays schedule - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
New Years Schedule
Closed Friday and will open again on Monday January 3, 2011 at 9:00a.m.
Aren't you so glad that you have been working hard all year and you don't have to fall in with the New Years Resolution Crowd? If you got a little off track during December then it's time for you to jump back in where you left off and get back to work. It is sad to see so many work very hard, get in shape and just QUIT. What a waste of so much time and effort. Commit to being consistent during 2011. Have you established a goal? If not, how will you know if/when you get there?
Question of the day: What is your goal in 2011? What will be the hardest part of achieving it? How can we help you get there? Post your goal(s) on CrossFit 864 Facebook
"Today's WOD" Do you check the blog to see if you are going to come or do you check the blog so that you can get fired up for the workout - no matter what it is? Are you one that would not show up if you didnt know what was ahead of you?
"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!"
- Emily Post
Today's off the wall fact that probably means nothing to anyone is:
Dreamt" is the only word in the English language that ends in "mt"
How have your nutritional habits been lately? What have you been eating?
http://www.thepaleodiet.com/
BE STRONG!
Jay and Janice
Todays schedule - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
New Years Schedule
Closed Friday and will open again on Monday January 3, 2011 at 9:00a.m.
Aren't you so glad that you have been working hard all year and you don't have to fall in with the New Years Resolution Crowd? If you got a little off track during December then it's time for you to jump back in where you left off and get back to work. It is sad to see so many work very hard, get in shape and just QUIT. What a waste of so much time and effort. Commit to being consistent during 2011. Have you established a goal? If not, how will you know if/when you get there?
Question of the day: What is your goal in 2011? What will be the hardest part of achieving it? How can we help you get there? Post your goal(s) on CrossFit 864 Facebook
"Today's WOD" Do you check the blog to see if you are going to come or do you check the blog so that you can get fired up for the workout - no matter what it is? Are you one that would not show up if you didnt know what was ahead of you?
WOD -Complete 50 reps of the following for time:
Rx'd ="Filthy Fifty"
Jumping Pull-Ups
Box Jumps - 24 inch box
Walking Lunges - 50 Steps
Push Press - 45 lbs.
Back Extensions
Kettlebell Swing - 1 pood
Knees to Elbows
Wallball Shots - 20 lb.
Burpees
Double Unders
The fear of the LORD is the beginning of knowledge, but fools despise wisdom and instruction.
-Proverbs 1:7
"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!"
- Emily Post
Today's off the wall fact that probably means nothing to anyone is:
Dreamt" is the only word in the English language that ends in "mt"
How have your nutritional habits been lately? What have you been eating?
http://www.thepaleodiet.com/
BE STRONG!
Jay and Janice
Wednesday December 29, 2010
CrossFit 864 WOD - 5:15a.m./9:00a.m.
"No, it doesn't ever get any easier. You wouldn't want it to either."
-CrossFit Founder, Coach Glassman
"TABATA"
“Come to me, all you who are weary and burdened, and I will give you rest.”
- Matthew 11:28
"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."
Today's off the wall fact that probably means nothing to anyone is:
December 29th , 1925 : In New Orleans a Mrs. Premos was putting together a turkey dinner for Christmas when she found a diamond in the neck of the turkey. The gem was worth thousands of dollars.
Check out CrossFit 864 on Facebook
Are you getting back on track after the Christmas Holiday? Ready to kick off 2011 in a strong kind of way? Lets do it!
BE STRONG!
Jay and Janice
Jay and Janice
Monday, December 27, 2010
Tuesday December 28, 2010
CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15a.m./5:15p.m./6:15p.m.
"Hansen"
For time - Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
This is why we push hard on this workout - Because we are honoring a hero!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”
- Hebrews 6:10
"The way you motivate a football team is to eliminate the unmotivated ones."
-Lou Holtz
"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down."
-CrossFit Founder, Coach Glassman
Today's off the wall fact that probably means nothing to anyone is:
On this day December 27, 1932 Radio City Music Hall in New York City opened.
Question of the day: Post your comments/thoughts on CrossFit 864 Facebook
How are you feeling after the Christmas holiday? If you ate a lot of food at parties and family meals that you have not been eating could you feel a direct relationship to your performance after taking a few days off from CrossFitting? Your diet (nutritional habits) plays a huge role in how you perform as well as how well you recovery from workout to workout. Ready to kick this week off and get back on track? Let us know how we can help with the accountability end of it.
For those of you that laugh at the low fat, high carb (sugar) diets you will appreciate the link attached below. Through trial and error you have found that eating all of the grains, etc. (according to the 30 plus year old food pyramid prioritizing carbohydrates) only contribute to excess body fat and many health issues. The days of bagels, cereal, bread and muffins for breakfast and pasta, etc. and of course the sugar loaded foods - even excessive amounts of fruits should be in your past unless your goal is storing body fat. If you need a little help on what to and what not to eat just research "Paleo / Primal" recipes and check with some of your fellow CrossFitters that have found benefits in this way of eating.
Eat Protien and Fat and Get Rid of the Carbs!
It seems as though mainstream science is finally beginning to accept the fact that high carb/low fat diets are not a good idea. Every day, more and more articles are coming out supporting what we have been telling you for years; fat good, carb bad! Take a moment to pat yourself on the back and revel in the fact that you have been vindicated!
LA Times - Health Section (A Reversal on Carbs)
http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story
An inferiority complex is a conviction by a jury of your fears.
BE STRONG!
Jay and Janice
"Hansen"
For time - Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
This is why we push hard on this workout - Because we are honoring a hero!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”
- Hebrews 6:10
"The way you motivate a football team is to eliminate the unmotivated ones."
-Lou Holtz
"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down."
-CrossFit Founder, Coach Glassman
Today's off the wall fact that probably means nothing to anyone is:
On this day December 27, 1932 Radio City Music Hall in New York City opened.
Question of the day: Post your comments/thoughts on CrossFit 864 Facebook
How are you feeling after the Christmas holiday? If you ate a lot of food at parties and family meals that you have not been eating could you feel a direct relationship to your performance after taking a few days off from CrossFitting? Your diet (nutritional habits) plays a huge role in how you perform as well as how well you recovery from workout to workout. Ready to kick this week off and get back on track? Let us know how we can help with the accountability end of it.
For those of you that laugh at the low fat, high carb (sugar) diets you will appreciate the link attached below. Through trial and error you have found that eating all of the grains, etc. (according to the 30 plus year old food pyramid prioritizing carbohydrates) only contribute to excess body fat and many health issues. The days of bagels, cereal, bread and muffins for breakfast and pasta, etc. and of course the sugar loaded foods - even excessive amounts of fruits should be in your past unless your goal is storing body fat. If you need a little help on what to and what not to eat just research "Paleo / Primal" recipes and check with some of your fellow CrossFitters that have found benefits in this way of eating.
Eat Protien and Fat and Get Rid of the Carbs!
It seems as though mainstream science is finally beginning to accept the fact that high carb/low fat diets are not a good idea. Every day, more and more articles are coming out supporting what we have been telling you for years; fat good, carb bad! Take a moment to pat yourself on the back and revel in the fact that you have been vindicated!
LA Times - Health Section (A Reversal on Carbs)
http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story
An inferiority complex is a conviction by a jury of your fears.
BE STRONG!
Jay and Janice
Sunday, December 26, 2010
Monday December 27, 2010
CrossFit 864 - WOD 4:15p.m. / 5:15p.m. / 6:15p.m.
Welcome back! Hope that Santa was good to you
Warm up / Range of Motion - work DU's, squats, hanging from pull-up bar stretch into your warm up along with your normal dynamic range of motion and pvc drills.
For time: Rx'd =
100 DU's (double unders)
50 Back Squats (155/95)
50 Pull-ups
50 Kettlebell Swings (53/35)
Run 1 mile
FORM / FROM (Full Range of Motion)
Sub for DU's - single jumps x 3
Pull-ups - any grip, kipping or deadhang (your choice)
Hydrate - Stretch / Mobility Drills - Refuel (Post WOD - Protein/Carbs)
“Simeon took him in his arms and praised God, saying: “Sovereign Lord, as you have promised, you may now dismiss your servant in peace. For my eyes have seen your salvation, which you have prepared in the sight of all nations: a light for revelation to the Gentiles, and the glory of your people Israel.”
- Luke 2:28-32
“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”
-Francis of Assisi
Question of the day:
What are you doing today that sounded impossible to you a year ago?
Post your comments on Facebook - CrossFit 864
Today's off the wall fact that probably means nothing to anyone is:
On this day December 26, 1991 - Jack Ruby's gun sells for $220,000 in auction
Pretty interesting short clip on Jack Ruby - if you are into history and have a few minutes to spare. Has nothing at all to do with CrossFit.
http://goochinfo.homestead.com/ruby.html
Run Training - Week 9
(1) 5k - All out max effort (run for time / PR)
(2) Tabata Run - 8x20 seconds / 10 second rest - 80 % effort
(3) Run 6 miles - 70-80% (record your time in your training log)
BE STRONG!
Jay and Janice
Welcome back! Hope that Santa was good to you
Warm up / Range of Motion - work DU's, squats, hanging from pull-up bar stretch into your warm up along with your normal dynamic range of motion and pvc drills.
For time: Rx'd =
100 DU's (double unders)
50 Back Squats (155/95)
50 Pull-ups
50 Kettlebell Swings (53/35)
Run 1 mile
FORM / FROM (Full Range of Motion)
Sub for DU's - single jumps x 3
Pull-ups - any grip, kipping or deadhang (your choice)
Hydrate - Stretch / Mobility Drills - Refuel (Post WOD - Protein/Carbs)
“Simeon took him in his arms and praised God, saying: “Sovereign Lord, as you have promised, you may now dismiss your servant in peace. For my eyes have seen your salvation, which you have prepared in the sight of all nations: a light for revelation to the Gentiles, and the glory of your people Israel.”
- Luke 2:28-32
“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”
-Francis of Assisi
Question of the day:
What are you doing today that sounded impossible to you a year ago?
Post your comments on Facebook - CrossFit 864
Today's off the wall fact that probably means nothing to anyone is:
On this day December 26, 1991 - Jack Ruby's gun sells for $220,000 in auction
Pretty interesting short clip on Jack Ruby - if you are into history and have a few minutes to spare. Has nothing at all to do with CrossFit.
http://goochinfo.homestead.com/ruby.html
Run Training - Week 9
(1) 5k - All out max effort (run for time / PR)
(2) Tabata Run - 8x20 seconds / 10 second rest - 80 % effort
(3) Run 6 miles - 70-80% (record your time in your training log)
BE STRONG!
Jay and Janice
Saturday, December 25, 2010
Saturday December 25, 2010
CrossFit 864 - Merry Christmas!
“For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”
- Isaiah 9:6
BE STRONG!
Jay and Janice
“For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”
- Isaiah 9:6
BE STRONG!
Jay and Janice
Thursday, December 23, 2010
Friday December 24, 2010 Christmas Eve
CrossFit 864 - No WOD Today
Next workout - Monday December 27, 2010 at 4:15p.m.
Hope that everyone is having a great "Christmas Eve"
Slow down and enjoy this season!
Give your body a chance to rest a little over the Christmas season but don't use it as a time to get lazy! Get out and enjoy a little activity with your children and friends and don't let all of those tempting useless calories sneak up on you. We plan enjoying some good food over the holidays, just don't get carried away and if you get off track a little don't get frustrated just get back on track the next day. It's all good!
Very proud of everyone that did "A Frogmans Christmas" on Thursday! You did more work at one time than most people will do in a week. Hope that you are not too sore today. Some good stretching, range of motion, mobility drills post workout is very beneficial and may help keep you from being quite as sore and will definitely help your range of motion.
This is what it's all about-
“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”
- Luke 2:11-14
Today's off the wall fact that probably means nothing to anyone is:
A few fun Christmas facts...
-Germany made the first artificial Christmas trees. They were made of goose feathers and dyed green.
-Rudolph" was actually created by Montgomery Ward in the late 1930's for a holiday promotion. The rest is history.
-If you received all of the gifts in the song "The Twelve Days of Christmas," you would receive 364 gifts.
-The Nutcracker" is the most famous Christmas ballet.
-The first state to recognize the Christmas holiday officially was Alabama.
-Clearing up a common misconception, in Greek, X means Christ. That is where the word "X-Mas" comes from. Not because someone took the "Christ" out of Christmas.
-"Xmas" is a common abbreviation of the word "Christmas". It is sometimes pronounced /ˈɛksməs/, but it, and variants such as "Xtemass", originated as handwriting abbreviations for the typical pronunciation, /ˈkrɪsməs/. The "-mas" part is from the Latin-derived Old English word for "mass", while the "X" comes from the Greek letter Chi, which is the first letter of the Greek word Χριστός, translated as "Christ".
-Christmas became a national holiday in America on June, 26, 1870.
-In Mexico, wearing red underwear on New Year's Eve is said to bring new love in the upcoming year.
How are you going to spend Christmas this year? Big travel plans or staying close to home and spending time with family and friends? Share with us - CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Next workout - Monday December 27, 2010 at 4:15p.m.
Hope that everyone is having a great "Christmas Eve"
Slow down and enjoy this season!
Give your body a chance to rest a little over the Christmas season but don't use it as a time to get lazy! Get out and enjoy a little activity with your children and friends and don't let all of those tempting useless calories sneak up on you. We plan enjoying some good food over the holidays, just don't get carried away and if you get off track a little don't get frustrated just get back on track the next day. It's all good!
Very proud of everyone that did "A Frogmans Christmas" on Thursday! You did more work at one time than most people will do in a week. Hope that you are not too sore today. Some good stretching, range of motion, mobility drills post workout is very beneficial and may help keep you from being quite as sore and will definitely help your range of motion.
This is what it's all about-
“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”
- Luke 2:11-14
Today's off the wall fact that probably means nothing to anyone is:
A few fun Christmas facts...
-Germany made the first artificial Christmas trees. They were made of goose feathers and dyed green.
-Rudolph" was actually created by Montgomery Ward in the late 1930's for a holiday promotion. The rest is history.
-If you received all of the gifts in the song "The Twelve Days of Christmas," you would receive 364 gifts.
-The Nutcracker" is the most famous Christmas ballet.
-The first state to recognize the Christmas holiday officially was Alabama.
-Clearing up a common misconception, in Greek, X means Christ. That is where the word "X-Mas" comes from. Not because someone took the "Christ" out of Christmas.
-"Xmas" is a common abbreviation of the word "Christmas". It is sometimes pronounced /ˈɛksməs/, but it, and variants such as "Xtemass", originated as handwriting abbreviations for the typical pronunciation, /ˈkrɪsməs/. The "-mas" part is from the Latin-derived Old English word for "mass", while the "X" comes from the Greek letter Chi, which is the first letter of the Greek word Χριστός, translated as "Christ".
-Christmas became a national holiday in America on June, 26, 1870.
-In Mexico, wearing red underwear on New Year's Eve is said to bring new love in the upcoming year.
How are you going to spend Christmas this year? Big travel plans or staying close to home and spending time with family and friends? Share with us - CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Wednesday, December 22, 2010
Thursday December 23, 2010
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that's not your friend anymore...you get the idea. Oh yea, 20 burpee penalty if you show up without one.
Santa today called and said:
He's making his list and checking it twice to see who's cherry picking the WODs! Yes, that means that he knows who looks at the blog and decides whether they are going to come or not. That's not true CrossFitting when you skip out because you don't enjoy some part or all of the workout. I am always impressed by those of you that work hard and twice as impressed by those of you that show up each day no matter whats on the board even when you hate some part of it (yep, that's most of you) and for the ones that don't look at the blog until after you have finished the WOD ...well, ya'll are true troopers thats all I can say! Let crush our weakness and make it our strength.
3-2-1- Get some!
Warm-up: Dynamic Stretching - then WOD:
"A Frogman's Christmas"
For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles
This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.
WOD - Compliments of Mark Divine / SF
Dead hang / strict pull-ups - any grip
Push-ups - shooters choice (you can do regular style or CF style, hand release)
In case you haven't figured this out already - this workout is going to be a little longer than the average. Don't let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx'd then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have really strong abdominals and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Get warmed up good and don't come to this workout on an empty tank because you will definitely bonk before you finish.
“And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.”
- Luke 2:8-11
"The only one who can tell you 'you can't ' is you. And you don't have to listen."
- Nike
Today's off the wall fact that probably means nothing to anyone is:
The First President To Have A Christmas Tree -
The Christmas Tree has been a tradition in the White House since 1835 when Andrew Jackson?s French chef make him a sugar-frosted pine tree, surrounded with toy animals made out of flavored ices.
President Franklin Pierce, our 14th President erected a Christmas tree to the White House in 1856 for a group of Washington Sunday School children, while caroler's sang "Hark, the Herald Angels Sing."
The tree was not lit for Christmas in 1979 and in 1980 was lit for 417 seconds. In 1979, it was not lit until the American hostages in Iran were released, and in 1980 it was lit one second for each day the hostages remained captive: this tree was first lit with solar energy in 1995, and LED lights were used for the first time in 2002.
Hope that all of you have been able to slow down just a little and enjoy the Christmas spirit and remember why we have CHRISTmas.
“Tough times don’t last, tough people do”
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that's not your friend anymore...you get the idea. Oh yea, 20 burpee penalty if you show up without one.
Santa today called and said:
He's making his list and checking it twice to see who's cherry picking the WODs! Yes, that means that he knows who looks at the blog and decides whether they are going to come or not. That's not true CrossFitting when you skip out because you don't enjoy some part or all of the workout. I am always impressed by those of you that work hard and twice as impressed by those of you that show up each day no matter whats on the board even when you hate some part of it (yep, that's most of you) and for the ones that don't look at the blog until after you have finished the WOD ...well, ya'll are true troopers thats all I can say! Let crush our weakness and make it our strength.
3-2-1- Get some!
Warm-up: Dynamic Stretching - then WOD:
"A Frogman's Christmas"
For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles
This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.
WOD - Compliments of Mark Divine / SF
Dead hang / strict pull-ups - any grip
Push-ups - shooters choice (you can do regular style or CF style, hand release)
In case you haven't figured this out already - this workout is going to be a little longer than the average. Don't let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx'd then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have really strong abdominals and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Get warmed up good and don't come to this workout on an empty tank because you will definitely bonk before you finish.
“And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.”
- Luke 2:8-11
"The only one who can tell you 'you can't ' is you. And you don't have to listen."
- Nike
Today's off the wall fact that probably means nothing to anyone is:
The First President To Have A Christmas Tree -
The Christmas Tree has been a tradition in the White House since 1835 when Andrew Jackson?s French chef make him a sugar-frosted pine tree, surrounded with toy animals made out of flavored ices.
President Franklin Pierce, our 14th President erected a Christmas tree to the White House in 1856 for a group of Washington Sunday School children, while caroler's sang "Hark, the Herald Angels Sing."
The tree was not lit for Christmas in 1979 and in 1980 was lit for 417 seconds. In 1979, it was not lit until the American hostages in Iran were released, and in 1980 it was lit one second for each day the hostages remained captive: this tree was first lit with solar energy in 1995, and LED lights were used for the first time in 2002.
Hope that all of you have been able to slow down just a little and enjoy the Christmas spirit and remember why we have CHRISTmas.
“Tough times don’t last, tough people do”
BE STRONG!
Jay and Janice
Tuesday, December 21, 2010
Wednesday December 22, 2010
CrossFit 864 WOD 5:15a.m. / 9:00p.m.
Warm up / Dynamic range of motion
Work handstand holds into your warm up today. Make sure that you spend enough time getting your shoulders ready for this workout. Of course you need to get your back, hamstrings, etc ready too. Go hard and fast on this one.
"Diane"
21-15-9 reps for time:
Deadlift 225 pounds
Handstand Push-ups
Stretch - Mobility Work - Hydrate - Refuel
“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.”
- Luke 2:6-7
Let me tell you something kid; Everybody gets one chance to do something great. Most people never take the chance, either because they're too scared, or they don't recognize it when it spits on their shoes.
-The Babe, The Sandlot
Today's off the wall fact that probably means nothing to anyone is:
December 24 - On this day in 1923, President Calvin Coolidge touches a button and lights up the first national Christmas tree to grace the White House grounds.
Not only was this the first White House "community" Christmas tree, but it was the first to be decorated with electric lights--a strand of 2,500 red, white and green bulbs. The balsam fir came from Coolidge's home state of Vermont and stood 48 feet tall. Several musical groups performed at the tree-lighting ceremony, including the Epiphany Church choir and the U.S. Marine Band. Later that evening, President Coolidge and first lady Grace were treated to carols sung by members of Washington D.C.'s First Congregational Church.
Check out the following link to the NY Times. Ok, guys if you are not challenging yourself with heavy weight during your workouts then now is the time to start! Do not get into the mindset that "this is how much I always lift"...add a few pounds and get stronger and leaner.
Question of the day: Do you like lifting heavy weight? Post your thoughts on CF864 FB.
http://www.nytimes.com/2010/04/06/health/06real.html?_r=2&ref=health
How did you do on the "one minute drills" did you get as many reps as you thought that you would? Are you keeping a training journal? If not, will you remember how many reps that you got the next time that we do this workout?
Lets do this.....
BE STRONG!
Jay and Janice
Warm up / Dynamic range of motion
Work handstand holds into your warm up today. Make sure that you spend enough time getting your shoulders ready for this workout. Of course you need to get your back, hamstrings, etc ready too. Go hard and fast on this one.
"Diane"
21-15-9 reps for time:
Deadlift 225 pounds
Handstand Push-ups
Stretch - Mobility Work - Hydrate - Refuel
“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.”
- Luke 2:6-7
Let me tell you something kid; Everybody gets one chance to do something great. Most people never take the chance, either because they're too scared, or they don't recognize it when it spits on their shoes.
-The Babe, The Sandlot
Today's off the wall fact that probably means nothing to anyone is:
December 24 - On this day in 1923, President Calvin Coolidge touches a button and lights up the first national Christmas tree to grace the White House grounds.
Not only was this the first White House "community" Christmas tree, but it was the first to be decorated with electric lights--a strand of 2,500 red, white and green bulbs. The balsam fir came from Coolidge's home state of Vermont and stood 48 feet tall. Several musical groups performed at the tree-lighting ceremony, including the Epiphany Church choir and the U.S. Marine Band. Later that evening, President Coolidge and first lady Grace were treated to carols sung by members of Washington D.C.'s First Congregational Church.
Check out the following link to the NY Times. Ok, guys if you are not challenging yourself with heavy weight during your workouts then now is the time to start! Do not get into the mindset that "this is how much I always lift"...add a few pounds and get stronger and leaner.
Question of the day: Do you like lifting heavy weight? Post your thoughts on CF864 FB.
http://www.nytimes.com/2010/04/06/health/06real.html?_r=2&ref=health
How did you do on the "one minute drills" did you get as many reps as you thought that you would? Are you keeping a training journal? If not, will you remember how many reps that you got the next time that we do this workout?
Lets do this.....
BE STRONG!
Jay and Janice
Monday, December 20, 2010
Tuesday December 21, 2010
"Merry Christmas"CrossFit 864 - WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post on CrossFit 864 Facebook
"One Minute Drills"
In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child.”
- Luke 2:1, 4-5
It is the greatest of all mistakes to do nothing because you can only do little - do what you can. -Sydney Smith
Today's off the wall fact that probably means nothing to anyone is:
On this day - Dec 20, 1860: South Carolina secedes from the Union
South Carolina officially leaves the United States when a convention ratifies an article of secession. South Carolina, the first state to secede, was followed within a few weeks by six other states, who collectively formed the Confederate States of America. When hostilities erupted in April 1861, four more states joined the Confederacy.
Hope your week is off to a great start.
BE STRONG!
Jay and Janice
Sunday, December 19, 2010
Monday December 20, 2010
CrossFit 864 WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
CrossFit 864 Christmas Party tonight at 7:00p.m.-9:30p.m.
This weeks schedule:
Open regular hours Monday-Thursday
Closed Friday, Saturday and as always on Sunday.
Next WOD on Monday, December 27 at 4:15p.m.
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
Scaled version/options-
Sub dead hang or kipping pull-ups for C2B (chest to bar)
Sub ring push-ups for ring dips, if unable to do ring push-ups do CF push-ups
Overhead squat weight for the girls - 65 pounds
No matter what modifications you make to this workout - Go hard at it!
Hydrate - Stretch - Refuel
Skill work - pick a weakness and spend 5-10 minutes along with some mobility work.
“And you, my child, will be called a prophet of the Most High; for you will go on before the Lord to prepare the way for him, to give his people the knowledge of salvation through the forgiveness of their sins, because of the tender mercy of our God, by which the rising sun will come to us from heaven”
- Luke 1:76-78
It's easy to make a buck. It's a lot tougher to make a difference.
-Tom Brokaw
Today's off the wall fact that probably means nothing to anyone is:
The three most valuable brand names on earth: Marlboro, Coca-Cola, and Budweiser, in that order.
Run Training - Week 8
(1) 10k at 90 %
(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.
(3) Run 8 miles
How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!
Thursdays WOD - wear your Santa hat, Santa suit, Santa's helper suit, elf suit, ugly Christmas sweater (and Santa hat) etc. to the workout.
Post your rounds on CrossFit 864 Facebook
Lets hit it hard all week and get ready to finish 2010 in a strong way! 3-2-1-Go
BE STRONG!
Jay and Janice
CrossFit 864 Christmas Party tonight at 7:00p.m.-9:30p.m.
This weeks schedule:
Open regular hours Monday-Thursday
Closed Friday, Saturday and as always on Sunday.
Next WOD on Monday, December 27 at 4:15p.m.
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
Scaled version/options-
Sub dead hang or kipping pull-ups for C2B (chest to bar)
Sub ring push-ups for ring dips, if unable to do ring push-ups do CF push-ups
Overhead squat weight for the girls - 65 pounds
No matter what modifications you make to this workout - Go hard at it!
Hydrate - Stretch - Refuel
Skill work - pick a weakness and spend 5-10 minutes along with some mobility work.
“And you, my child, will be called a prophet of the Most High; for you will go on before the Lord to prepare the way for him, to give his people the knowledge of salvation through the forgiveness of their sins, because of the tender mercy of our God, by which the rising sun will come to us from heaven”
- Luke 1:76-78
It's easy to make a buck. It's a lot tougher to make a difference.
-Tom Brokaw
Today's off the wall fact that probably means nothing to anyone is:
The three most valuable brand names on earth: Marlboro, Coca-Cola, and Budweiser, in that order.
Run Training - Week 8
(1) 10k at 90 %
(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.
(3) Run 8 miles
How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!
Thursdays WOD - wear your Santa hat, Santa suit, Santa's helper suit, elf suit, ugly Christmas sweater (and Santa hat) etc. to the workout.
Post your rounds on CrossFit 864 Facebook
Lets hit it hard all week and get ready to finish 2010 in a strong way! 3-2-1-Go
BE STRONG!
Jay and Janice
Saturday, December 18, 2010
Thursday, December 16, 2010
Friday December 17, 2010
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
"Grace"
30 reps for time:
Clean and Jerk - 135 pounds
What was your last Grace time? Today is a great day for a PR! Get fired up.
And Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.”
- Luke 1:46-47, 49
“You never know how much you can do, until you try to do more than you can.”
-T. Blauer
Today's off the wall fact that probably means nothing to anyone is:
If you leave Tokyo by plane at 7:00am, you will arrive in Honolulu at Approximately 4:30pm the previous day.
Post your time on CrossFit 864 Facebook.
How is your run training going? If you get behind don't give up and stop training, get with Gunny and she will help you get back on track.
Hope that all of you have had a great week!
BE STRONG!
Jay and Janice
"Grace"
30 reps for time:
Clean and Jerk - 135 pounds
What was your last Grace time? Today is a great day for a PR! Get fired up.
And Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.”
- Luke 1:46-47, 49
“You never know how much you can do, until you try to do more than you can.”
-T. Blauer
Today's off the wall fact that probably means nothing to anyone is:
If you leave Tokyo by plane at 7:00am, you will arrive in Honolulu at Approximately 4:30pm the previous day.
Post your time on CrossFit 864 Facebook.
How is your run training going? If you get behind don't give up and stop training, get with Gunny and she will help you get back on track.
Hope that all of you have had a great week!
BE STRONG!
Jay and Janice
Wednesday, December 15, 2010
Thursday December 16, 2010
CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Naughty or Nice"
5 Rounds of:
Push Press - max reps (95/65)
9 L-Pull ups
15 Squats - w/ sandbag
21 Double unders
Push press - One you start the push press complete as many reps as possible without racking the weight. You can rest in the rack position 9on shoulders as long as needed between reps)
L-Pull ups - sub dead hang pull ups if you are unable to complete L.
Squats - grab a sandbag and hold it in any position that you choose - on shoulder, in front with both hands, etc. Grab a heavy one...its only 15 reps!
Double unders - sub x 3 for singles
Post your time and number of reps per round on push press. Grab a piece of chalk and mark your reps on the floor.
Skill work - work on your handstand hold.
Stretch - Hydrate - Refuel (EAT!)
Work on stretching those tight hip flexors. Do you have tight hips? Are you able to get down to or below parallel on squats? Do you spend any time stretching tight hips, hamstrings, etc?
And He sat down opposite the treasury, and began observing how the people were putting money into the treasury; and many rich people were putting in large sums. A poor widow came and put in two small copper coins, which amount to a cent. Calling His disciples to Him, He said to them, “Truly I say to you, this poor widow put in more than all the contributors to the treasury; for they all put in out of their surplus, but she, out of her poverty, put in all she owned, all she had to live on.”
-Mark 12:41-44
“What you practice, is what you’ll do”
-Benny Urquidez
Today's off the wall fact that probably means nothing to anyone is:
Look at your zipper. See the initials YKK? It stands for Yoshida Kogyo Kabushibibaisha, the world's largest zipper manufacturer.
Post your workout on CrossFit 864 Facebook. Thanks again to those of you that take the time to keep the CF864 FB page alive. Everyone enjoys seeing what others are doing on the WODs throughout the day. I say it again "Its not about first or last it's about you doing your best" so, first place or dead stinking last....did you give it 100%? Also, please use the FB page to share info, ideas, questions, whatever. This is your CrossFit so be part of it.
Any good Paleo / Primal recipes to share?
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Naughty or Nice"
5 Rounds of:
Push Press - max reps (95/65)
9 L-Pull ups
15 Squats - w/ sandbag
21 Double unders
Push press - One you start the push press complete as many reps as possible without racking the weight. You can rest in the rack position 9on shoulders as long as needed between reps)
L-Pull ups - sub dead hang pull ups if you are unable to complete L.
Squats - grab a sandbag and hold it in any position that you choose - on shoulder, in front with both hands, etc. Grab a heavy one...its only 15 reps!
Double unders - sub x 3 for singles
Post your time and number of reps per round on push press. Grab a piece of chalk and mark your reps on the floor.
Skill work - work on your handstand hold.
Stretch - Hydrate - Refuel (EAT!)
Work on stretching those tight hip flexors. Do you have tight hips? Are you able to get down to or below parallel on squats? Do you spend any time stretching tight hips, hamstrings, etc?
And He sat down opposite the treasury, and began observing how the people were putting money into the treasury; and many rich people were putting in large sums. A poor widow came and put in two small copper coins, which amount to a cent. Calling His disciples to Him, He said to them, “Truly I say to you, this poor widow put in more than all the contributors to the treasury; for they all put in out of their surplus, but she, out of her poverty, put in all she owned, all she had to live on.”
-Mark 12:41-44
“What you practice, is what you’ll do”
-Benny Urquidez
Today's off the wall fact that probably means nothing to anyone is:
Look at your zipper. See the initials YKK? It stands for Yoshida Kogyo Kabushibibaisha, the world's largest zipper manufacturer.
Post your workout on CrossFit 864 Facebook. Thanks again to those of you that take the time to keep the CF864 FB page alive. Everyone enjoys seeing what others are doing on the WODs throughout the day. I say it again "Its not about first or last it's about you doing your best" so, first place or dead stinking last....did you give it 100%? Also, please use the FB page to share info, ideas, questions, whatever. This is your CrossFit so be part of it.
Any good Paleo / Primal recipes to share?
BE STRONG!
Jay and Janice
Tuesday, December 14, 2010
Wednesday December 15, 2010
CrossFit 864 WOD - 5:15p.m./9:00a.m.
Post your time on CrossFit 864 Facebook
"Partridge in a Burpee Tree"
10 - 1 reps
10 Burpees
1 Box Jump
9 Burpees
2 Box Jumps
8 Burpees
3 Box Jumps
Continue until you reach
1 burpee and 10 box jumps
RX'd = 24/20 Box
Abdominal strength - after the wod, not for time.
Accumulate a total of 3 minutes in a plank hold (broken as needed)
Complete 100 flutter kicks - straight count
She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
-Matthew 1:21
"All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope."
- Winston Churchill
Today's off the wall fact that probably means nothing to anyone is:
"Bookkeeper" is the only word in English language with three consecutive Double letters.
Why Crossfit?
Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.
Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personnel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape. Just ask a Crossfitter!
CF 864 Updates / News
The flyer/registration forms for the half marathon are at the gym so grab a few and get one completed for you and pass some along to other runners.
CrossFit 864 Christmas Party - Monday, December 20 at Luke and Michelles house. Are you coming? Please let us know by posting on CF864 Facebook.
New long sleeve CF864 tees are in the box. See Gunny
It has been a great week so far at the gym! Look forward to getting over the hump and finishing the week out strong.
BE STRONG!
Jay and Janice
Post your time on CrossFit 864 Facebook
"Partridge in a Burpee Tree"
10 - 1 reps
10 Burpees
1 Box Jump
9 Burpees
2 Box Jumps
8 Burpees
3 Box Jumps
Continue until you reach
1 burpee and 10 box jumps
RX'd = 24/20 Box
Abdominal strength - after the wod, not for time.
Accumulate a total of 3 minutes in a plank hold (broken as needed)
Complete 100 flutter kicks - straight count
She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
-Matthew 1:21
"All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope."
- Winston Churchill
Today's off the wall fact that probably means nothing to anyone is:
"Bookkeeper" is the only word in English language with three consecutive Double letters.
Why Crossfit?
Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.
Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personnel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape. Just ask a Crossfitter!
CF 864 Updates / News
The flyer/registration forms for the half marathon are at the gym so grab a few and get one completed for you and pass some along to other runners.
CrossFit 864 Christmas Party - Monday, December 20 at Luke and Michelles house. Are you coming? Please let us know by posting on CF864 Facebook.
New long sleeve CF864 tees are in the box. See Gunny
It has been a great week so far at the gym! Look forward to getting over the hump and finishing the week out strong.
BE STRONG!
Jay and Janice
Monday, December 13, 2010
Tuesday December 14, 2010
CrossFit 864
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Three rounds of:
10 Deadlifts
30 GHD situps
Post your time/weight used on the deadlift.
Go as heavy as possible. Select a weight that will challenge you for 10 reps. If you go with a light weight that's not very demanding that you can knock out for 10 quick easy reps then you will not get as much out of this workout. Do NOT bounce the weight off the floor at the bottom of the movement - this is considered poor form and also a good way to injure your back.
The virgin’s name was Mary. The angel went to her and said, “Greetings, you who are highly favored! The Lord is with you.” Mary was greatly troubled at his words and wondered what kind of greeting this might be. But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.”
-Luke 1:27-33
There is no such thing as “firming and toning.” There is only stronger and weaker.
-Rip
Today's off the wall fact that probably means nothing to anyone is:
In Chinese, the KFC slogan "finger lickin' good" comes out as "eat your fingers off".
Strength Training
People of all ages are finding that strength training is critical for almost every goal from injury prevention and post rehabilitation to weight loss and better sports performance. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes lifting weights a few times each week.
Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.
Benefits of Strength Training
While aerobic activity primarily benefits your heart and circulatory system, strength training does this and so much more. Strength training will add lean body mass (muscle and bone) while improving your heart and circulatory system. The more lean body mass you have, the more calories you burn every minute of every day for the rest of your life. 3 lbs of new muscle tissue burns more fat daily than a 1 mile run!
-From: Living Strong
Do not be afraid of heavy strength training! There are numerous benefits to regular strength training and It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, depression.
I have seen this saying a lot lately and I really like it...
"strong is the new skinny"
Train Heavy. Run Fast. Eat like a Cavemen
BE STRONG!
Jay and Janice
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Three rounds of:
10 Deadlifts
30 GHD situps
Post your time/weight used on the deadlift.
Go as heavy as possible. Select a weight that will challenge you for 10 reps. If you go with a light weight that's not very demanding that you can knock out for 10 quick easy reps then you will not get as much out of this workout. Do NOT bounce the weight off the floor at the bottom of the movement - this is considered poor form and also a good way to injure your back.
The virgin’s name was Mary. The angel went to her and said, “Greetings, you who are highly favored! The Lord is with you.” Mary was greatly troubled at his words and wondered what kind of greeting this might be. But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.”
-Luke 1:27-33
There is no such thing as “firming and toning.” There is only stronger and weaker.
-Rip
Today's off the wall fact that probably means nothing to anyone is:
In Chinese, the KFC slogan "finger lickin' good" comes out as "eat your fingers off".
Strength Training
People of all ages are finding that strength training is critical for almost every goal from injury prevention and post rehabilitation to weight loss and better sports performance. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes lifting weights a few times each week.
Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.
Benefits of Strength Training
While aerobic activity primarily benefits your heart and circulatory system, strength training does this and so much more. Strength training will add lean body mass (muscle and bone) while improving your heart and circulatory system. The more lean body mass you have, the more calories you burn every minute of every day for the rest of your life. 3 lbs of new muscle tissue burns more fat daily than a 1 mile run!
-From: Living Strong
Do not be afraid of heavy strength training! There are numerous benefits to regular strength training and It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, depression.
I have seen this saying a lot lately and I really like it...
"strong is the new skinny"
Train Heavy. Run Fast. Eat like a Cavemen
BE STRONG!
Jay and Janice
Sunday, December 12, 2010
Monday December 13, 2010
CrossFit 864 "No Whining Zone"
WOD - 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Check out Saturdays blog - You know you are a CrossFitter if
Post your workout on CrossFit 864 Facebook.
Whats your best Cindy - How many rounds? Today is the day to crush a PR!
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups (CF style)
15 Squats
"Cindy and Santa got in the Eggnog"
For the "Beast" Go for 30 minutes total and wear your weighted vest on the last 10 minutes. Go for a PR on the RX'd Cindy (20 minutes)
RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the following standards.
Movement standards:
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
If you do not have a problem with hitting the proper depth on squats then we prefer that you not become dependant on having a med ball under you. If you are not sure of your depth when squatting then you need to have a marker to get to depth (see squat standards) but not NOT to bounce off of.
-Rip on Breathing
-Joe DiMaggio
Today's off the wall fact that probably means nothing to anyone is:
The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.
When the modern Olympic games were inaugurated in 1896 in Greece, the legend of Pheidippides was revived by a 24.85 mile (40,000 meters) run from Marathon Bridge to Olympic stadium in Athens. Traditionally the final event in the Olympics, the first organized marathon on April 10, 1896 was especially important to all Greeks. Greece was hosting those first modern Olympic Games. The Greeks had yet to win a medal, and had one final chance to bring glory to their nation. Twenty-five runners assembled on Marathon Bridge. The starter mumbled a few words and fired the gun, and the race was on. "The excitement of the crowd waiting at the finish line at the newly constructed replica of Athens' ancient stadium was beyond description" writes the Greek historian Quercetani. Spiridon Louis, a Greek postal worker from the village of Marusi and veteran of several long military marches, crossed the finish line a full seven minutes ahead of the pack. His time was 2 hours, 58 minutes, 50 seconds for the 40 kilometer distance (average pace of 7:11 minutes per mile). When it was all over nine runners finished, 8 of them Greeks. The host nation was ecstatic, and the marathon was born.
At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles to cover the ground from Windsor Castle to White City stadium, with the 2.2 miles added on so the race could finish in front of royal family's viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting "God save the Queen!" (or other words relating to the Queen) as mile post 24 is passed. After 16 years of extremely heated discussion, this 26.2 mile distance was established at the 1924 Olympics in Paris as the official marathon distance.
Today, marathons have become a running tradition throughout the world. Yet the annual Marathon at Athens, where it all began, has a tradition and an appeal like no other. In 1996, the 100th anniversary of the modern Athens Marathon, more than 3,000 runners from every part of the world gathered to run in the footsteps of Pheidippides.
As so many people find excuses during this busy time of the year NOT to make it to the gym I am very impressed that most of the CrossFitters that I know are the opposite and rarely miss a WOD. If you truly enjoy what you do and look forward to the challenge that each workout brings then you somehow find a way to work it into your daily schedule. On the other hand if you look for excuses or ways to miss workouts then you can just as easily go that route. So many will wake up on January 1, 2011 and think "I have got to get in shape" and they will swarm the fitness centers making it virtually impossible to find an empty treadmill or elliptical trainer. The regulars will be glad when the new years fitness resolutions wear off (usually by the end of February...where most have become bored with their routine or have seen absolutely no results) and the regulars can have their treadmills back. We are proud of so many of you that have been very consistent in your training and you have seen some really great results. I say this very often and emphasize the fact that CrossFit is not all about weight loss - there are many programs out there that specialize in that. At CrossFit 864 our goal is for you to become a strong, fit, well rounded athlete. As a result of becoming more fit you will see those desired results such as weight loss, a reduction in body fat and a overall increase in your fitness levels. This does not come easy and requires a lot of hard work. So many want a quick fix and are not willing to put forth the effort day after day until they reach their goals. This is probably due to the fact that we are constantly being offered so many gimmicks that guarantee results with little to no effort...if any of the easy routines worked I don't think that we would be surround by such an out unhealthy and obese society. Keep up the hard work! It's the only way to accomplish your goals.
One of the many things that makes Crossfit unique is the community it creates. Athletes come together with the shared goal of self improvement and find themselves bonding through mutual pain and suffering. Lets have a good time and enjoy the 12 days of CrossFit Christmas together in a CrossFit 864 kind of way. I am planning a good "12 Days of Christmas" WOD for us and I think that you are going to like it. Santa's going to deliver some good workouts over the next week or so.
Run Training - Week 7
(1) 15 minute run - all out effort (this run is for time) go hard - this is not a jog
(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run
(3) Run 6 miles
How is your run training going?
BE STRONG!
Jay and Janice
WOD - 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Check out Saturdays blog - You know you are a CrossFitter if
Post your workout on CrossFit 864 Facebook.
Whats your best Cindy - How many rounds? Today is the day to crush a PR!
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups (CF style)
15 Squats
"Cindy and Santa got in the Eggnog"
For the "Beast" Go for 30 minutes total and wear your weighted vest on the last 10 minutes. Go for a PR on the RX'd Cindy (20 minutes)
RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the following standards.
Movement standards:
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
If you do not have a problem with hitting the proper depth on squats then we prefer that you not become dependant on having a med ball under you. If you are not sure of your depth when squatting then you need to have a marker to get to depth (see squat standards) but not NOT to bounce off of.
-Rip on Breathing
http://www.youtube.com/watch?v=QkeN_fkXrdE
But when the right time came, God sent his Son, born of a woman, subject to the law. God sent him to buy freedom for us who were slaves to the law, so that he could adopt us as his very own children. -Galatians 4:4-5
A person always doing his or her best becomes a natural leader, just by example.-Joe DiMaggio
Today's off the wall fact that probably means nothing to anyone is:
The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.
When the modern Olympic games were inaugurated in 1896 in Greece, the legend of Pheidippides was revived by a 24.85 mile (40,000 meters) run from Marathon Bridge to Olympic stadium in Athens. Traditionally the final event in the Olympics, the first organized marathon on April 10, 1896 was especially important to all Greeks. Greece was hosting those first modern Olympic Games. The Greeks had yet to win a medal, and had one final chance to bring glory to their nation. Twenty-five runners assembled on Marathon Bridge. The starter mumbled a few words and fired the gun, and the race was on. "The excitement of the crowd waiting at the finish line at the newly constructed replica of Athens' ancient stadium was beyond description" writes the Greek historian Quercetani. Spiridon Louis, a Greek postal worker from the village of Marusi and veteran of several long military marches, crossed the finish line a full seven minutes ahead of the pack. His time was 2 hours, 58 minutes, 50 seconds for the 40 kilometer distance (average pace of 7:11 minutes per mile). When it was all over nine runners finished, 8 of them Greeks. The host nation was ecstatic, and the marathon was born.
At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles to cover the ground from Windsor Castle to White City stadium, with the 2.2 miles added on so the race could finish in front of royal family's viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting "God save the Queen!" (or other words relating to the Queen) as mile post 24 is passed. After 16 years of extremely heated discussion, this 26.2 mile distance was established at the 1924 Olympics in Paris as the official marathon distance.
Today, marathons have become a running tradition throughout the world. Yet the annual Marathon at Athens, where it all began, has a tradition and an appeal like no other. In 1996, the 100th anniversary of the modern Athens Marathon, more than 3,000 runners from every part of the world gathered to run in the footsteps of Pheidippides.
As so many people find excuses during this busy time of the year NOT to make it to the gym I am very impressed that most of the CrossFitters that I know are the opposite and rarely miss a WOD. If you truly enjoy what you do and look forward to the challenge that each workout brings then you somehow find a way to work it into your daily schedule. On the other hand if you look for excuses or ways to miss workouts then you can just as easily go that route. So many will wake up on January 1, 2011 and think "I have got to get in shape" and they will swarm the fitness centers making it virtually impossible to find an empty treadmill or elliptical trainer. The regulars will be glad when the new years fitness resolutions wear off (usually by the end of February...where most have become bored with their routine or have seen absolutely no results) and the regulars can have their treadmills back. We are proud of so many of you that have been very consistent in your training and you have seen some really great results. I say this very often and emphasize the fact that CrossFit is not all about weight loss - there are many programs out there that specialize in that. At CrossFit 864 our goal is for you to become a strong, fit, well rounded athlete. As a result of becoming more fit you will see those desired results such as weight loss, a reduction in body fat and a overall increase in your fitness levels. This does not come easy and requires a lot of hard work. So many want a quick fix and are not willing to put forth the effort day after day until they reach their goals. This is probably due to the fact that we are constantly being offered so many gimmicks that guarantee results with little to no effort...if any of the easy routines worked I don't think that we would be surround by such an out unhealthy and obese society. Keep up the hard work! It's the only way to accomplish your goals.
One of the many things that makes Crossfit unique is the community it creates. Athletes come together with the shared goal of self improvement and find themselves bonding through mutual pain and suffering. Lets have a good time and enjoy the 12 days of CrossFit Christmas together in a CrossFit 864 kind of way. I am planning a good "12 Days of Christmas" WOD for us and I think that you are going to like it. Santa's going to deliver some good workouts over the next week or so.
Run Training - Week 7
(1) 15 minute run - all out effort (this run is for time) go hard - this is not a jog
(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run
(3) Run 6 miles
How is your run training going?
BE STRONG!
Jay and Janice
Friday, December 10, 2010
Saturday December 11, 2010
CrossFit 864 - Team WOD at 0830
Hope that you have had a really good week. It has been a great week a CF864 with a lot of really hard work getting done in the box. PR's! Did you crush a PR this week? If so lets hear you on CrossFit 864 Facebook.
CrossFit 864 Christmas Party - December 20 at Luke and Michelles house. Hope that you can make it. Please confirm on CrossFit 864 Facebook (list has already been started)
Great stocking stuffer special: Thursday December 9, Friday December 10 and Saturday December 11 only buy a two month membership to CrossFit864 and get $10 off the total. Buy one for your family member or for yourself. Last day for the stocking stuffer special. Let Gunny know if you need her to put a bug in someone's ear for you. HoHoHo!
New long sleeve tees coming next week.
If anyone comes to your meeting and does not teach the truth about Christ, don’t invite that person into your home or give any kind of encouragement. Anyone who encourages such people becomes a partner in their evil work.
2 John 1:10-11
I recommend against a wooden squat rack, for much the same reason that I recommend against a wooden car.
- Mark Rippetoe, Strength Coach
Today's off the wall fact that probably means nothing to anyone is:
A car traveling 100 mph would take more than 29 million years to reach the nearest star.
A few good ways to confirm that you are a true CrossFitter!
I ran across these on random sites...send me yours if you have a good one.
Post it on CF864 FB....Talk to me! Let me know if any of the following describe you.
You know you are a CrossFitter if:
-You consider other CrossFitters family
-You don't own a tractor but you own tractor tires
-Helping a friend move turns into a metcon WOD for time
-The register for your wedding includes bumper plates and kettlebells
-Your steering wheel and radio controls are covered in chalk
-When some part of you is sore from working out - EVERY day
-Your shins have more scrapes than a twelve year old boy
-You must workout with loud obnoxious music, but never hear a word of it
-You find it normal to brag if you puked or cried after a workout
-You know you are a Crossfitter when you get your ass kicked so hard that it hurts to sit on the toilet - but yet you find yourself ALWAYS coming back for more!
-You know you're a crossfitter when your freezer has more ice packs than ice cream
-You know you're a CrossFitter when you parents no longer raise an eyebrow when you tell them you are going to the garage to do Fran, then going to the gym to do Elizabeth and then coming back home to do Mr. Joshua - you hear me
-You know you're a crossfitter when you finally figure out a short answer to give the people who ask you what Crossfit is. Mine starts with "Ever get beat up in school? It feels a lot like that."
-10 minutes after a hellacious workout you declare 'it wasn't that bad; I think I could have done more...' and then look forward to the next time
-Your 3 daughters are named Fran, Cindy and Nancy and the family dog is named Murph
-You regularly watch youtube videos of other people working out and you don’t think this is weird
-You don’t go to a gym, you go to a box
-Rx has nothing to do with a doctor
-Non-CrossFit friends have accused you of joining a cult
-You know all of the people working out next to you by name and they are some of the most supportive and inspirational people you know
-Murph, Helen, Eva, Nancy and Fran, are workouts, not people
- If it’s not timed, it’s not a real workout
-You realize that if you are not bleeding or throwing up you are not working out
CROSSFIT It's not a Trend - It's a Revolution
See you Saturday morning
BE STRONG!
Jay and Janice
Hope that you have had a really good week. It has been a great week a CF864 with a lot of really hard work getting done in the box. PR's! Did you crush a PR this week? If so lets hear you on CrossFit 864 Facebook.
CrossFit 864 Christmas Party - December 20 at Luke and Michelles house. Hope that you can make it. Please confirm on CrossFit 864 Facebook (list has already been started)
Great stocking stuffer special: Thursday December 9, Friday December 10 and Saturday December 11 only buy a two month membership to CrossFit864 and get $10 off the total. Buy one for your family member or for yourself. Last day for the stocking stuffer special. Let Gunny know if you need her to put a bug in someone's ear for you. HoHoHo!
New long sleeve tees coming next week.
If anyone comes to your meeting and does not teach the truth about Christ, don’t invite that person into your home or give any kind of encouragement. Anyone who encourages such people becomes a partner in their evil work.
2 John 1:10-11
I recommend against a wooden squat rack, for much the same reason that I recommend against a wooden car.
- Mark Rippetoe, Strength Coach
Today's off the wall fact that probably means nothing to anyone is:
A car traveling 100 mph would take more than 29 million years to reach the nearest star.
A few good ways to confirm that you are a true CrossFitter!
I ran across these on random sites...send me yours if you have a good one.
Post it on CF864 FB....Talk to me! Let me know if any of the following describe you.
You know you are a CrossFitter if:
-You consider other CrossFitters family
-You don't own a tractor but you own tractor tires
-Helping a friend move turns into a metcon WOD for time
-The register for your wedding includes bumper plates and kettlebells
-Your steering wheel and radio controls are covered in chalk
-When some part of you is sore from working out - EVERY day
-Your shins have more scrapes than a twelve year old boy
-You must workout with loud obnoxious music, but never hear a word of it
-You find it normal to brag if you puked or cried after a workout
-You know you are a Crossfitter when you get your ass kicked so hard that it hurts to sit on the toilet - but yet you find yourself ALWAYS coming back for more!
-You know you're a crossfitter when your freezer has more ice packs than ice cream
-You know you're a CrossFitter when you parents no longer raise an eyebrow when you tell them you are going to the garage to do Fran, then going to the gym to do Elizabeth and then coming back home to do Mr. Joshua - you hear me
-You know you're a crossfitter when you finally figure out a short answer to give the people who ask you what Crossfit is. Mine starts with "Ever get beat up in school? It feels a lot like that."
-10 minutes after a hellacious workout you declare 'it wasn't that bad; I think I could have done more...' and then look forward to the next time
-Your 3 daughters are named Fran, Cindy and Nancy and the family dog is named Murph
-You regularly watch youtube videos of other people working out and you don’t think this is weird
-You don’t go to a gym, you go to a box
-Rx has nothing to do with a doctor
-Non-CrossFit friends have accused you of joining a cult
-You know all of the people working out next to you by name and they are some of the most supportive and inspirational people you know
-Murph, Helen, Eva, Nancy and Fran, are workouts, not people
- If it’s not timed, it’s not a real workout
-You realize that if you are not bleeding or throwing up you are not working out
CROSSFIT It's not a Trend - It's a Revolution
See you Saturday morning
BE STRONG!
Jay and Janice
Thursday, December 9, 2010
Friday December 10, 2010
CrossFit 864 "No Whining Zone"
WOD - 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time on CrossFit 864 Facebook
21-15-9
21 SDHP (95/65)
21 Push Press (95/65)
Max rep Ring Push-ups
15 SDHP
15 Push Press
Max rep Clapping Push-ups
9 SDHP
9 Push Press
Max Rep CF Push-ups (hand release from floor)
Stretch - Hydrate - Refuel
Use the same bar for the SDHP and Push press.
Max rep = you can rest in the up/plank position as long as needed but once you stop or rest at the bottom your count stops. This workout is for time/reps between each round. Post your time and push-ups on the whiteboard.
“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing. This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”
- John 15:5,8
Dare to reach out your hand into the darkness, to pull another hand into the light.
-Norman B. Rice
Today's off the wall fact that probably means nothing to anyone is:
In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.
Enjoy the pushing and pulling wod today! Go hard! You guys have done some awesome work this week.....proud of you!
BE STRONG!
Jay and Janice
WOD - 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time on CrossFit 864 Facebook
21-15-9
21 SDHP (95/65)
21 Push Press (95/65)
Max rep Ring Push-ups
15 SDHP
15 Push Press
Max rep Clapping Push-ups
9 SDHP
9 Push Press
Max Rep CF Push-ups (hand release from floor)
Stretch - Hydrate - Refuel
Use the same bar for the SDHP and Push press.
Max rep = you can rest in the up/plank position as long as needed but once you stop or rest at the bottom your count stops. This workout is for time/reps between each round. Post your time and push-ups on the whiteboard.
“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing. This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”
- John 15:5,8
Dare to reach out your hand into the darkness, to pull another hand into the light.
-Norman B. Rice
Today's off the wall fact that probably means nothing to anyone is:
In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.
Enjoy the pushing and pulling wod today! Go hard! You guys have done some awesome work this week.....proud of you!
BE STRONG!
Jay and Janice
Wednesday, December 8, 2010
Thursday December 9, 2010
CF 864-WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Train Hard - Train Smart
“Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.”
- John 14:6
“If you face just one opponent, and you doubt yourself, you’re out-numbered”
-Dan Millman
Today's off the wall fact that probably means nothing to anyone is:
Original promoters of the Ultimate Fighting Championship wanted to include such sensational side shows as alligator moats and electric fences surrounding the ring. UFC Doctors of course warned against them due to the dangers the fighters could face.
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Train Hard - Train Smart
“Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.”
- John 14:6
“If you face just one opponent, and you doubt yourself, you’re out-numbered”
-Dan Millman
Today's off the wall fact that probably means nothing to anyone is:
Original promoters of the Ultimate Fighting Championship wanted to include such sensational side shows as alligator moats and electric fences surrounding the ring. UFC Doctors of course warned against them due to the dangers the fighters could face.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Tuesday, December 7, 2010
Mecca of Power
Great article - take a few minutes and read it
Mecca of Power
I was in Fairfield, CT last month for a certification and Zach Even-Esh took a drive up from New Jersey to say hello. Zach and I have been emailing for over a year and finally got the chance to meet up. He loaned me a collection of old PL’ing articles for light reading on the plane ride home. I was reading an old article from Joe Weider in 1969 by Dick Tyler entitled “Weighty Happenings in the West”. The article talked about the powerlifting scene on the West Coast. In the article he talks in great length about a mecca for powerlifting in Costa Mesa called Zuver’s Hall of Fame Gym. The gym reportedly had some of the biggest most exotic equipment in the land. A 300 lbs door handle and a collection of “unliftables”. I did some research and found the gym was located on Hamilton Street a few miles from my gym. On my way to work the next day, I decided to get a coffee and explore Hamilton Street in Costa Mesa. The street is only 5 blocks long and straddles Harbor Blvd, a main artery in the OC. I drove up and down the street hoping to catch a glimpse of the 60-ton back wall of the gym that was hand built with boulders harvested from Big Bear. I got out of the car and invested the WWII era homes and to my disappointment nothing remains of Zuver’s spot. I had hoped my impromptu treasure hunt would bring back some cool relic but I came up empty handed. It did however get me thinking about what makes a “temple of power”.
It just so happened I had a question sitting in my inbox when i got back to the office asking, “what should I look for in a gym?”
Seems ironic since I just been on a hunt of an old strength strength, I own and operate a gym, travel the world teach people how to lift weight and training as a pro athlete for a decade. My perspective of what makes a good gym goes far beyond the palaces I have trained in recent years. Check out the pictures of the NovaCare Center in Philadelphia for reference. It goes back to my beginnings…a garage packed with weights, a high school weight room or some local place like Zuver’s Hall of Fame. Places where you keep your rep count in the chalk dust on the floor.
What makes a good gym goes deeper then than just the superficial stuff like good equipment, good scenery and amenities. But since this is a major component let’s start there. I know walking into a gym there are a few things that instantly make me feel at home or want to turn and run. A strong man once said, “I have never seen a bad gym with a platform”. Just for clarification, a platform is raised wooden structure where Olympic weightlifting, deadlifting and squatting take place. One sheet of plywood lying on concrete does not constitute a platform, regardless of what someone might tell you. Heavy dumbbells are a dead give away. If you see dumbbells ranging up to a 100 lbs you know are safe, if those dumbbells are in the 150+ range you know strong people are lurking. Chains, bands and chalk are another indicator this could be a safe haven. But in today’s world of gimmicks and bullshit those could be smoke screens used as accessories to confuse you…so proceed with caution. The final two beacons of hope are a squat rack and iron plates. If you walk into a gym and they have more leg extension machines than squat racks, run. This too can be deceiving, as many gyms that work with Olympic lifters use squat pillars or Vulcan racks, so I would tell you to refer back to the first part of this paragraph. And finally…iron plates. I am not talking about metal plates coated in plastic or rubber, but old iron plates that are heavy, dense and full of inertia. The kind of iron that get sweaty with the slightest humidity and has a thin coat of dirt, rust and dust. The kind of plates that make a comforting jingle on rep 10…11…12…and so on.
Energy.
Energy is the single most important factor in making or breaking a gym. If you are not a little nervous pulling up in the parking lot then you might as well keep driving and find a better place. I remember the first time I was invited to Zangas’ garage to lift weights and walking in to see 585 lbs on the squat bar. I thought strange place to store the weights. Then I saw a massive dude with a knee wraps, a thick belt and thicker neck step underneath and pull it off the rack like it was nothing. I got flooded with a feeling of nausea and curiosity at the same time. I got the same nervous feeling walking into the Cal weight room in 1993.
Earlier this year I headed to Columbus, Ohio for a CrossFit Football certification at Rogue Fitness. I had grown up hearing the legends of the original Westside Barbell Club in Culver City and had followed many of the WSB protocols in recent years. I decided I would stop by and meet Louie Simmons and visit his gym, Westside Barbell. For more than a few decades WSB has housed some of the strongest men on the planet and Louie has been an innovator in anything strong. His gym did not disappoint. Pulling up I could hear the blaring sounds of gangster rap from the car. The gym was packed with everything from mono lifts to reverse hypers and a bunch of shit I couldn’t describe. The place had an energy that was unmistakable and a feeling like some crazy shit goes down on a regular basis. Sign me up.
At the end of 09, I took a trip to visit Mark Rippetoe in Wichita Falls, Texas. Rip’s gym, Wichita Falls Barbell Club was another one of these locations. Filled with iron plates, home-made squat racks, platforms and dust it would make anyone worth their salt smile. I have never visited or trained there but Dave Tate’s place in Ohio at Elite FTS and Metroflex in Arlington, TX are a few more.
Between the ages of 24-28, I had some of my best training days. I was the strongest in that window of my football career. During the season I trained with Mike Wolf and Tom Kanavy in a converted storage room the Philadelphia Eagles called their weight room. It had no windows, no ventilation and no mirrors. Just weights, loud music and anger. Some of my best workouts came on Friday afternoons in that shit hole we called a weight room. In the off-season, I trained with a group of NFL players in Tampa with Raphael Ruiz of 1441 S&C. We trained in a warehouse with no A/C and big skylights in the middle of summer in Tampa. The place was packed with free weights, a few huge gymnastics tumbling mats and pissed off competitive individuals.
Attitude.
I have always felt if the gym was too nice, too shiny and packed with too many smiles the result were less than optimal. I always looked to the Rocky movies for direction. In Rocky III, Rocky got his ass beat by Clubber Lange in the first fight. Rocky was training in a hotel ballroom…Clubber a basement. After he lost he moved to South Central to train “hard”, he came back and crushed Clubber. In Rocky IV, Rocky skipped the glamor and heads straight to Siberia to train in a barn in the cold and snow. Drago trains in a modern facility but his training montage is pretty inspiring as well. The result is a great fight sequence.
The gym becomes an extension of the attitude and mindset of the people that train there, regardless of the equipment or location. If you walk into a Curves Gym do not expect to find dumbbells up to 100 lbs or chalk. If you show up at WSB and the first thing out of your mouth is “Squats?! Those will destroy my knees” you might need to run. If you walk into Metroflex and see Ronnie Coleman with 800 lbs on the bar don’t ask him when the spin class starts.
In the end, what makes a mecca of power? Energy and attitude.
If you have energy and attitude in your training the volume gets turned down on all rest of the bullshit.
-John Welbourn
Mecca of Power
I was in Fairfield, CT last month for a certification and Zach Even-Esh took a drive up from New Jersey to say hello. Zach and I have been emailing for over a year and finally got the chance to meet up. He loaned me a collection of old PL’ing articles for light reading on the plane ride home. I was reading an old article from Joe Weider in 1969 by Dick Tyler entitled “Weighty Happenings in the West”. The article talked about the powerlifting scene on the West Coast. In the article he talks in great length about a mecca for powerlifting in Costa Mesa called Zuver’s Hall of Fame Gym. The gym reportedly had some of the biggest most exotic equipment in the land. A 300 lbs door handle and a collection of “unliftables”. I did some research and found the gym was located on Hamilton Street a few miles from my gym. On my way to work the next day, I decided to get a coffee and explore Hamilton Street in Costa Mesa. The street is only 5 blocks long and straddles Harbor Blvd, a main artery in the OC. I drove up and down the street hoping to catch a glimpse of the 60-ton back wall of the gym that was hand built with boulders harvested from Big Bear. I got out of the car and invested the WWII era homes and to my disappointment nothing remains of Zuver’s spot. I had hoped my impromptu treasure hunt would bring back some cool relic but I came up empty handed. It did however get me thinking about what makes a “temple of power”.
It just so happened I had a question sitting in my inbox when i got back to the office asking, “what should I look for in a gym?”
Seems ironic since I just been on a hunt of an old strength strength, I own and operate a gym, travel the world teach people how to lift weight and training as a pro athlete for a decade. My perspective of what makes a good gym goes far beyond the palaces I have trained in recent years. Check out the pictures of the NovaCare Center in Philadelphia for reference. It goes back to my beginnings…a garage packed with weights, a high school weight room or some local place like Zuver’s Hall of Fame. Places where you keep your rep count in the chalk dust on the floor.
What makes a good gym goes deeper then than just the superficial stuff like good equipment, good scenery and amenities. But since this is a major component let’s start there. I know walking into a gym there are a few things that instantly make me feel at home or want to turn and run. A strong man once said, “I have never seen a bad gym with a platform”. Just for clarification, a platform is raised wooden structure where Olympic weightlifting, deadlifting and squatting take place. One sheet of plywood lying on concrete does not constitute a platform, regardless of what someone might tell you. Heavy dumbbells are a dead give away. If you see dumbbells ranging up to a 100 lbs you know are safe, if those dumbbells are in the 150+ range you know strong people are lurking. Chains, bands and chalk are another indicator this could be a safe haven. But in today’s world of gimmicks and bullshit those could be smoke screens used as accessories to confuse you…so proceed with caution. The final two beacons of hope are a squat rack and iron plates. If you walk into a gym and they have more leg extension machines than squat racks, run. This too can be deceiving, as many gyms that work with Olympic lifters use squat pillars or Vulcan racks, so I would tell you to refer back to the first part of this paragraph. And finally…iron plates. I am not talking about metal plates coated in plastic or rubber, but old iron plates that are heavy, dense and full of inertia. The kind of iron that get sweaty with the slightest humidity and has a thin coat of dirt, rust and dust. The kind of plates that make a comforting jingle on rep 10…11…12…and so on.
Energy.
Energy is the single most important factor in making or breaking a gym. If you are not a little nervous pulling up in the parking lot then you might as well keep driving and find a better place. I remember the first time I was invited to Zangas’ garage to lift weights and walking in to see 585 lbs on the squat bar. I thought strange place to store the weights. Then I saw a massive dude with a knee wraps, a thick belt and thicker neck step underneath and pull it off the rack like it was nothing. I got flooded with a feeling of nausea and curiosity at the same time. I got the same nervous feeling walking into the Cal weight room in 1993.
Earlier this year I headed to Columbus, Ohio for a CrossFit Football certification at Rogue Fitness. I had grown up hearing the legends of the original Westside Barbell Club in Culver City and had followed many of the WSB protocols in recent years. I decided I would stop by and meet Louie Simmons and visit his gym, Westside Barbell. For more than a few decades WSB has housed some of the strongest men on the planet and Louie has been an innovator in anything strong. His gym did not disappoint. Pulling up I could hear the blaring sounds of gangster rap from the car. The gym was packed with everything from mono lifts to reverse hypers and a bunch of shit I couldn’t describe. The place had an energy that was unmistakable and a feeling like some crazy shit goes down on a regular basis. Sign me up.
At the end of 09, I took a trip to visit Mark Rippetoe in Wichita Falls, Texas. Rip’s gym, Wichita Falls Barbell Club was another one of these locations. Filled with iron plates, home-made squat racks, platforms and dust it would make anyone worth their salt smile. I have never visited or trained there but Dave Tate’s place in Ohio at Elite FTS and Metroflex in Arlington, TX are a few more.
Between the ages of 24-28, I had some of my best training days. I was the strongest in that window of my football career. During the season I trained with Mike Wolf and Tom Kanavy in a converted storage room the Philadelphia Eagles called their weight room. It had no windows, no ventilation and no mirrors. Just weights, loud music and anger. Some of my best workouts came on Friday afternoons in that shit hole we called a weight room. In the off-season, I trained with a group of NFL players in Tampa with Raphael Ruiz of 1441 S&C. We trained in a warehouse with no A/C and big skylights in the middle of summer in Tampa. The place was packed with free weights, a few huge gymnastics tumbling mats and pissed off competitive individuals.
Attitude.
I have always felt if the gym was too nice, too shiny and packed with too many smiles the result were less than optimal. I always looked to the Rocky movies for direction. In Rocky III, Rocky got his ass beat by Clubber Lange in the first fight. Rocky was training in a hotel ballroom…Clubber a basement. After he lost he moved to South Central to train “hard”, he came back and crushed Clubber. In Rocky IV, Rocky skipped the glamor and heads straight to Siberia to train in a barn in the cold and snow. Drago trains in a modern facility but his training montage is pretty inspiring as well. The result is a great fight sequence.
The gym becomes an extension of the attitude and mindset of the people that train there, regardless of the equipment or location. If you walk into a Curves Gym do not expect to find dumbbells up to 100 lbs or chalk. If you show up at WSB and the first thing out of your mouth is “Squats?! Those will destroy my knees” you might need to run. If you walk into Metroflex and see Ronnie Coleman with 800 lbs on the bar don’t ask him when the spin class starts.
In the end, what makes a mecca of power? Energy and attitude.
If you have energy and attitude in your training the volume gets turned down on all rest of the bullshit.
-John Welbourn
Wednesday December 8, 2010
CrossFit 864 WOD - 5:15a.m. / 9:00a.m.
Today's off the wall fact that probably means nothing to anyone is:
The second most popular present after clothing in 2010 will be gift cards. In 2009, consumers spent $23.6 billion on gift cards during the holidays, with an average $40 on each card. It is estimated that in 2010, 85% of consumers will spend up to $50 on each gift card.
Bacon Wrapped Venison Roast – aka ‘how to win a carnivore’s heart’
I could’ve named this post, “How to show paleo hater’s that real food can be amazing”
This one is a winner! And it’s SO EASY! Try this one out for yourself…just give credit to me when your significant other proposes immediately. This piece of meat could feed 4 people but we devoured it between the 2 of us and settled into a nice meat-coma afterwards.
Ingredients (serves 4 or 2 for a meat-coma)
- 1lb venison roast
- 5-10 slices of bacon depending on your bacon desire - naturally raised, nitrate free
- 1 leek – sliced
- 1 C broccoli florets
- 2-3 C cauliflower florets
- 5 garlic cloves
- fresh ground pepper
Directions
1. Pre-heat oven to 350
2. In a roasting pan lined with foil place the venison roast. Sprinkle all sides with fresh ground pepper.
3. Wrap the bacon around the venison
4. Spread the veggies and garlic around the venison
5. Roast in the oven until the venison reaches an internal temp of 135 (ours took about 45 min). Remove immediately and tent with some foil. Let it ‘tent’ for 10 minutes. This will get it to a nice medium rare.
6. Enjoy!!!
Semi-Primal Husband gave the following testimonial, “oh, this is so good. This is more like a weekend meal.” (we eat luxury on weekends)
From: Cosmopolitan Primal Girl
CrossFit 864 Christmas Party - Luke and Michelles house. If you plan on coming please let us know. Post on Facebook / board at CrossFit.
Check out the question of the day from Monday. Whats your favorite exercise that we do at CrossFit 864? Post your thoughts on CF864 Facebook. Some of you have already sounded off.
BE STRONG!
Jay and Janice
Warm-up / Range of motion / Skill work (work on your double under)
4 Rounds for time:
Bear crawl (one length of gym)
TGU (AHAP) (10 total - 5 reps each side)
Broad Jump (one length of gym)
30 Abmat sit-ups
Train Hard - Train Smart
“Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;” - John 11:25
"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure." - Thomas Alva EdisonToday's off the wall fact that probably means nothing to anyone is:
The second most popular present after clothing in 2010 will be gift cards. In 2009, consumers spent $23.6 billion on gift cards during the holidays, with an average $40 on each card. It is estimated that in 2010, 85% of consumers will spend up to $50 on each gift card.
Bacon Wrapped Venison Roast – aka ‘how to win a carnivore’s heart’
I could’ve named this post, “How to show paleo hater’s that real food can be amazing”
This one is a winner! And it’s SO EASY! Try this one out for yourself…just give credit to me when your significant other proposes immediately. This piece of meat could feed 4 people but we devoured it between the 2 of us and settled into a nice meat-coma afterwards.
Ingredients (serves 4 or 2 for a meat-coma)
- 1lb venison roast
- 5-10 slices of bacon depending on your bacon desire - naturally raised, nitrate free
- 1 leek – sliced
- 1 C broccoli florets
- 2-3 C cauliflower florets
- 5 garlic cloves
- fresh ground pepper
Directions
1. Pre-heat oven to 350
2. In a roasting pan lined with foil place the venison roast. Sprinkle all sides with fresh ground pepper.
3. Wrap the bacon around the venison
4. Spread the veggies and garlic around the venison
5. Roast in the oven until the venison reaches an internal temp of 135 (ours took about 45 min). Remove immediately and tent with some foil. Let it ‘tent’ for 10 minutes. This will get it to a nice medium rare.
6. Enjoy!!!
Semi-Primal Husband gave the following testimonial, “oh, this is so good. This is more like a weekend meal.” (we eat luxury on weekends)
From: Cosmopolitan Primal Girl
CrossFit 864 Christmas Party - Luke and Michelles house. If you plan on coming please let us know. Post on Facebook / board at CrossFit.
Check out the question of the day from Monday. Whats your favorite exercise that we do at CrossFit 864? Post your thoughts on CF864 Facebook. Some of you have already sounded off.
BE STRONG!
Jay and Janice
Monday, December 6, 2010
Tuesday December 7, 2010
CrossFit 864 "No Whining Zone"
Come get some!
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up / Range of motion / Post your name/initials on the board before the WOD starts.
5 Rounds for time and load:
5 Ground to shoulders - (AHAP) as heavy as possible
5 Box Jumps - as high as possible
Max rep "unbroken" pull-ups (without coming off the bar or resting your feet on a box)
Post your weight used on ground to overhead, height of box and number of pull-ups each round.
Stretch - Hydrate - Refuel (EAT)
“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep.”
- John 10:14-15
"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."
- Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois,
April 27, 1900
Today's off the wall fact that probably means nothing to anyone is:
The word "nerd" was first coined by Dr. Seuss in "If I Ran the Zoo."
Passing on a recipe that I saw on a Paleo/Caveman site. I think that I will do the cooking in Coconut Oil if I try these.
Almond Crusted Chicken Fingers
Sometimes you just want some nasty old fried chicken fingers, but as a rule they are flour-coated trans fat-laden monstrosities. How to enjoy the crunch without all the badness?
Almond flour!
Ingredients: Serves 2
2 boneless skinless chicken breasts, sliced into fingers
1 egg, beaten
1/2 cup almond flour
1/2 tsp sea salt
1.5 tsp poultry seasoning
1 tsp dry mustard powder
1/4 - 1/3 cup oil for frying (I used palm oil shortening, but I wouldn't hesitate to use olive oil or coconut oil either - or lard if I had it!)
Heat the oil a large pan over medium-high heat (but closer to medium than to high - you don't want the almond flour to burn)
Put the beaten egg in one bowl and the almond flour plus seasonings into another bowl. Dip each chicken finger in egg, then in the almond flour mixture.
Cook the chicken in two batches until it is golden on each side.
Post your workout on CrossFit 864 Facebook.
Question of the day (that NONE of you have been responding to)......so I will try one more time. Ha-ha!
What is your favorite CF exercise (not WOD) single movement/exercise?
Post on CF 864 Facebook.
Have a great day!
BE STRONG!
Jay and Janice
Come get some!
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up / Range of motion / Post your name/initials on the board before the WOD starts.
5 Rounds for time and load:
5 Ground to shoulders - (AHAP) as heavy as possible
5 Box Jumps - as high as possible
Max rep "unbroken" pull-ups (without coming off the bar or resting your feet on a box)
Post your weight used on ground to overhead, height of box and number of pull-ups each round.
Stretch - Hydrate - Refuel (EAT)
“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep.”
- John 10:14-15
"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."
- Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois,
April 27, 1900
Today's off the wall fact that probably means nothing to anyone is:
The word "nerd" was first coined by Dr. Seuss in "If I Ran the Zoo."
Passing on a recipe that I saw on a Paleo/Caveman site. I think that I will do the cooking in Coconut Oil if I try these.
Almond Crusted Chicken Fingers
Sometimes you just want some nasty old fried chicken fingers, but as a rule they are flour-coated trans fat-laden monstrosities. How to enjoy the crunch without all the badness?
Almond flour!
Ingredients: Serves 2
2 boneless skinless chicken breasts, sliced into fingers
1 egg, beaten
1/2 cup almond flour
1/2 tsp sea salt
1.5 tsp poultry seasoning
1 tsp dry mustard powder
1/4 - 1/3 cup oil for frying (I used palm oil shortening, but I wouldn't hesitate to use olive oil or coconut oil either - or lard if I had it!)
Heat the oil a large pan over medium-high heat (but closer to medium than to high - you don't want the almond flour to burn)
Put the beaten egg in one bowl and the almond flour plus seasonings into another bowl. Dip each chicken finger in egg, then in the almond flour mixture.
Cook the chicken in two batches until it is golden on each side.
Post your workout on CrossFit 864 Facebook.
Question of the day (that NONE of you have been responding to)......so I will try one more time. Ha-ha!
What is your favorite CF exercise (not WOD) single movement/exercise?
Post on CF 864 Facebook.
Have a great day!
BE STRONG!
Jay and Janice
Sunday, December 5, 2010
Monday December 6, 2010
CrossFit 864 "No Whining Zone"
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post workout on CrossFit 864 Facebook
10 Rounds for time:
7 Thrusters (135/85)
7 Ball slams (25-30/40-50)
7 T2B - (toes to bar)
Hydrate - Stretch - Refuel
RX'd = Form / Full Range of Motion / Movement Standards:
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep. If you cant or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx.
Ball slams - Ball fully extended (arms at full extension) at the top of each rep.
T2B/Toes to bar - Athlete hanging from the bar with palms forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement.
“Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”
- John 10:7, 9-10
Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige
Today's off the wall fact that probably means nothing to anyone is:
Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920”s.
Yoga tonight at CrossFit 864 - 7:15p.m. Bring a Yoga mat if you have one. Check with us today if you are interested and need details about the cost, etc.
Run Training - Week 6
(1) Run 100 meters every minute on the minute for 8 minutes.
Rest 4 minutes and complete the same drill for another 8 minutes.
Or 25 minute Tempo run at a fast pace. Your choice - Run these hard!
(2) Death by 10 meters.
10 meters the first minute.
20 meters the second minute
30 meters the third minute
Continue increasing by 10 meters until you cant complete the distance in 1 minute.
(3) Run 7 miles
Question of the day: "Why do you CrossFit"
Post your thoughts on CrossFit 864 Facebook
CrossFit 864 Christmas Party at Luke and Michelle Comptons house on December 20th from 7:00pm until 9:30p.m. Please post on CF864 if you plan on coming and what you will bring.
Hope that all of you had a great weekend! We look forward to seeing you Monday.
BE STRONG!
Jay and Janice
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post workout on CrossFit 864 Facebook
10 Rounds for time:
7 Thrusters (135/85)
7 Ball slams (25-30/40-50)
7 T2B - (toes to bar)
Hydrate - Stretch - Refuel
RX'd = Form / Full Range of Motion / Movement Standards:
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep. If you cant or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx.
Ball slams - Ball fully extended (arms at full extension) at the top of each rep.
T2B/Toes to bar - Athlete hanging from the bar with palms forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement.
“Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”
- John 10:7, 9-10
Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige
Today's off the wall fact that probably means nothing to anyone is:
Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920”s.
Yoga tonight at CrossFit 864 - 7:15p.m. Bring a Yoga mat if you have one. Check with us today if you are interested and need details about the cost, etc.
Run Training - Week 6
(1) Run 100 meters every minute on the minute for 8 minutes.
Rest 4 minutes and complete the same drill for another 8 minutes.
Or 25 minute Tempo run at a fast pace. Your choice - Run these hard!
(2) Death by 10 meters.
10 meters the first minute.
20 meters the second minute
30 meters the third minute
Continue increasing by 10 meters until you cant complete the distance in 1 minute.
(3) Run 7 miles
Question of the day: "Why do you CrossFit"
Post your thoughts on CrossFit 864 Facebook
CrossFit 864 Christmas Party at Luke and Michelle Comptons house on December 20th from 7:00pm until 9:30p.m. Please post on CF864 if you plan on coming and what you will bring.
Hope that all of you had a great weekend! We look forward to seeing you Monday.
BE STRONG!
Jay and Janice
Friday, December 3, 2010
Saturday December 4, 2010
CrossFit 864 - NO WOD at the gym today.
We will be at the Tim Mann 5k Run/Walk on Saturday morning and hope to see you there.
If you decide at the last minute to come out and support this run and you haven't signed up - you can sign up to run on Saturday morning at Templeton Gym on the Presbyterian College Campus. The run starts at 8:00a.m. and sign up is between 7:00a.m. - 7:30a.m.
Have a great weekend!
BE STRONG!
Jay and Janice
We will be at the Tim Mann 5k Run/Walk on Saturday morning and hope to see you there.
If you decide at the last minute to come out and support this run and you haven't signed up - you can sign up to run on Saturday morning at Templeton Gym on the Presbyterian College Campus. The run starts at 8:00a.m. and sign up is between 7:00a.m. - 7:30a.m.
Have a great weekend!
BE STRONG!
Jay and Janice
Thursday, December 2, 2010
Friday December 3, 2010
CrossFit 864 "No Whining Zone"
WOD - 4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook.
Warm-up. Range of motion. Skill work
WOD - AFAP
10 Rounds for time:
10 Deadlifts (185/95)
10 Push-ups (CrossFit style - release hands from floor on each rep)
Abdominal strength - 5 minutes of work / your choice of exercises
Remember to mantain good form on your deadlift
Train Hard - Train Smart
As for you, see that what you have heard from the beginning remains in you. If it does, you also will remain in the Son and in the Father. And this is what he promised us—eternal life.
-1 John 2:24-25
Question asked to Coach Rippetoe at a certification course:
"If you had to choose between wearing no shoes or running shoes to lift in which would you pick?"
Rip's response: "That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can't we just avoid both?"
Today's off the wall fact that probably means nothing to anyone is:
Ten percent of the Russian government”s income comes from the sale of vodka.
Poor form in the gym is caused by insufficient yelling.
-Mark Rippetoe (Strength Coach)
Please check out the post on CrossFit 864 Facebook about the Christmas party and let us know if you plan on attending. Thanks!
BE STRONG!
Jay and Janice
WOD - 4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook.
Warm-up. Range of motion. Skill work
WOD - AFAP
10 Rounds for time:
10 Deadlifts (185/95)
10 Push-ups (CrossFit style - release hands from floor on each rep)
Abdominal strength - 5 minutes of work / your choice of exercises
Remember to mantain good form on your deadlift
Train Hard - Train Smart
As for you, see that what you have heard from the beginning remains in you. If it does, you also will remain in the Son and in the Father. And this is what he promised us—eternal life.
-1 John 2:24-25
Question asked to Coach Rippetoe at a certification course:
"If you had to choose between wearing no shoes or running shoes to lift in which would you pick?"
Rip's response: "That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can't we just avoid both?"
Today's off the wall fact that probably means nothing to anyone is:
Ten percent of the Russian government”s income comes from the sale of vodka.
Poor form in the gym is caused by insufficient yelling.
-Mark Rippetoe (Strength Coach)
Please check out the post on CrossFit 864 Facebook about the Christmas party and let us know if you plan on attending. Thanks!
BE STRONG!
Jay and Janice
Wednesday, December 1, 2010
Thursday December 2, 2010
CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by December 2nd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
CrossFit 864 Christmas Party - December 20th at Luke and Michelles house. See CrossFit 864 Facebook for details and check out the sign up board in the gym. We would like to get a headcount so please let us know as soon as possible if you plan to attend. Hope that all of you can join us for a little Christmas celebration.
See movement standards below if you are doing todays WOD RX'd
"Helen"
3 Rounds for time:
400 Meter run
21 Kettlebel swings (1.5 pood)
12 Pull-ups
"Heavy Helen" (her big sister - for the beast)
Wear your weighted vest with at least 20 pounds in it.
Swing a 2 Pood Kettlebell (32 kg.)
RX'd = Form / Full Range of Motion
Rx is more than the prescribed weight! Make every rep count.
Movement standards:
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you are learning the swing and have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
Whats your best Helen time? Go for a PR! Crush it today!
http://www.youtube.com/watch?v=T5gL9IIzbsY
In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.”
- John 1:1-2, 14
"The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent."
-Arnold Schwarzenegger
Today's off the wall fact that probably means nothing to anyone is:
Why do NBA coaches wear suits? Because they are required by the NBA to dress for games with a suit or sports coat, slacks, and a sports shirt or dress shirt with a tie or turtleneck sweater – that’s why.
Paleo/Primal Recipe:
Sweet Potato, Bacon and Egg Salad
1 sweet potato
2 slices of bacon
2 boiled eggs
2 tbsp mayo
2 tbsp lemon juice
2 tsp of dill
Chop the potato and put it in water to boil. Cook your bacon til it's nice and crispy. Boil your eggs while you do the potatoes if you don't already have some boiled.
When the eggs, potato and bacon are cooked crumble the bacon and chop the egg. Mix them all together in a bowl. (I only used about half the sweet potato. I'll save the rest for later)
Make the sauce - combine the mayo, lemon and dill and pour over your salad. Stir to mix.This is a fantastic dish eaten warm or leave it in the fridge and have it cold. YUM.
Post your time on CrossFit 864 Facebook - Check out the question of the day on yesterdays blog post (Wednesday)
How is your run training going?
BE STRONG!
Jay and Janice
Reminder - Monthly dues by December 2nd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
CrossFit 864 Christmas Party - December 20th at Luke and Michelles house. See CrossFit 864 Facebook for details and check out the sign up board in the gym. We would like to get a headcount so please let us know as soon as possible if you plan to attend. Hope that all of you can join us for a little Christmas celebration.
See movement standards below if you are doing todays WOD RX'd
"Helen"
3 Rounds for time:
400 Meter run
21 Kettlebel swings (1.5 pood)
12 Pull-ups
"Heavy Helen" (her big sister - for the beast)
Wear your weighted vest with at least 20 pounds in it.
Swing a 2 Pood Kettlebell (32 kg.)
RX'd = Form / Full Range of Motion
Rx is more than the prescribed weight! Make every rep count.
Movement standards:
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you are learning the swing and have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
Whats your best Helen time? Go for a PR! Crush it today!
http://www.youtube.com/watch?v=T5gL9IIzbsY
In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.”
- John 1:1-2, 14
"The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent."
-Arnold Schwarzenegger
Today's off the wall fact that probably means nothing to anyone is:
Why do NBA coaches wear suits? Because they are required by the NBA to dress for games with a suit or sports coat, slacks, and a sports shirt or dress shirt with a tie or turtleneck sweater – that’s why.
Paleo/Primal Recipe:
Sweet Potato, Bacon and Egg Salad
1 sweet potato
2 slices of bacon
2 boiled eggs
2 tbsp mayo
2 tbsp lemon juice
2 tsp of dill
Chop the potato and put it in water to boil. Cook your bacon til it's nice and crispy. Boil your eggs while you do the potatoes if you don't already have some boiled.
When the eggs, potato and bacon are cooked crumble the bacon and chop the egg. Mix them all together in a bowl. (I only used about half the sweet potato. I'll save the rest for later)
Make the sauce - combine the mayo, lemon and dill and pour over your salad. Stir to mix.This is a fantastic dish eaten warm or leave it in the fridge and have it cold. YUM.
Post your time on CrossFit 864 Facebook - Check out the question of the day on yesterdays blog post (Wednesday)
How is your run training going?
BE STRONG!
Jay and Janice
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